However,
You might be sitting right now in a chair or on a cushion,
On a bench.
Just take a few moments to get comfortable.
And having done so,
Then just take a little bit of time to simply sit quietly.
Let your wandering attention begin to rest by simply sitting quietly,
By simply being here,
And by gently bringing your attention back here whenever it drifts away.
Before your attention drifts,
Gently bring it back to sitting quietly.
Okay.
All right.
And at a certain point,
We can get a little bit more directive with our attention.
We can get a little bit more attentive directive with our instructions.
By beginning to intentionally feel the body.
Turn your attention toward the body and let that attention orient toward the fullness of embodied experience.
Simply feel what's happening right now.
Feel the tension and the openness,
Feel the movement and the stillness.
Feel whatever energy or sensation or feeling or emotion might be apparent in the body.
And let it all be welcomed.
Let it all be welcomed.
If in the process of doing this,
You begin to notice that your attention is opening beyond conventional notions of the body,
If you begin to notice your attention opening to include the presence and the support of the Earth underneath you,
The chair,
The floor,
The ground,
The Earth.
Just let this happen and let the instructions follow this lead.
Let your attention begin to feel the body and feel the Earth.
And offer whatever you find.
Welcome.
When your attention wanders away from feeling the body and feeling the earth,
Which it will,
Gently bring it back over and over and over again.
Gently reorient your attention through these instructions.
Feel the body and feel the earth.
And through this process,
Let yourself begin to settle into the body.
Let yourself begin to stabilize in the body.
Let yourself begin to find the body.
Begin to simply welcome whatever is offered.
And as we come toward the end of this session,
Or if you want to keep it,
Keep going for a while when you come to the end of this session.
Just let all sense of formal technique gradually melt away and return to the beginning of our time together here by just sitting quietly for a few moments.
Simply being here,
Now,
By gently bringing your attention back whenever it drifts away.
By gently bringing your attention back before you get up and continue on with your day.
